D – Day | Monday 22/4/24

For Time (12 min TC)

*** Intended Stimulus ***

• 6:00 – 12:00 min workout.

• Deadlift should be unbroken every round

• Wall walks completed in :30 - :45 seconds

Rx: 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps

Deadlift (52.5 / 37.5)

2 Wall Walks

Scaled: 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps

Deadlift (42.5 / 30)

2 Inchworm Double Press Up / 4 Plank Shoulder Taps Press Ups

(tap both shoulders then press up)

Accessory Work: Every 2:00 x 5 sets

Rx:

5 Bench Press

10 Strict Pull Ups / Kipping Pull Ups (Should be unbroken)

Scaled:

5 Bench Press

10 Banded Pull Ups / Jumping Pull Ups

Conditioning Session

Rx: 180/150 Cals Bike | Scaled: 150/100 Cals Bike

Cool Down: 2 sets

:30 Samson Stretch & :30 Pigeon Stretch